Paleo vs. keto: What's the Difference?

There are some significant distinctions between the paleo and keto diets. Here's how they function so you can determine which is best for you.

Which is better: the paleo diet or the ketogenic diet? It's an understatement to say that these diets have become increasingly popular in recent years. Many people are interested in trying them out because of their claims of amazing health benefits. However, deciding which of these ways is most beneficial to your health may be tough.

At first appearance, the paleo and keto diets appear to be very similar. Both diets assert that they are more in line with the needs of the human body than the traditional Western diet. Both claim rapid weight loss and improved health benefits. However, a closer examination reveals numerous significant differences that you should consider before making a decision. When it comes to nutritional value, adaptability, and potential negative effects, the paleo and keto diets are not similar.

In this post, we'll go over the basic ideas of paleo and keto, as well as the similarities and differences between the two diets, to help you decide if one or the other is right for you.

WHAT IS A PALEO DIET?

Dr. Loren Cordain coined the term "paleo diet" in 2002 to describe a dietary pattern that replicates the behaviors and culinary techniques of pre-agricultural Paleolithic hunter-gatherers. It's also known as the 'Stone Age diet,' the 'caveman diet,' or the 'primal diet.'

Although we don't know much about our forefathers' daily diets, it's safe to infer that they ate a lot of lean meat, fish, seafood, fruits, vegetables, seeds, and nuts. Cereals, grains, dairy products, and refined oils were introduced much later, and as a result, paleo diets do not often include them.

Paleo diets are low in carbohydrates (about 25% of total energy consumption) and rich in protein (approximately 30% of total energy intake), cholesterol, and polyunsaturated fatty acids, according to a study published in Science of The Total Environment (approx. 15 percent of total energy intake). The paleo diet now has a quality score of 260, which is substantially over the suggested value.

WHAT IS A KETO DIET?

The keto diet has been demonstrated to help prevent seizures, which is why it was first used as an epileptic treatment in the 1920s. Physicians hoped to find a technique to duplicate the metabolic effect of fasting without depriving their patients of food because people with epilepsy seizures respond well to fasting programs. Until antiepileptic medications were introduced into medical practice, this technique worked well for over two decades. When dietitians discovered that the ketogenic diet can help people lose weight quickly, it quickly became popular.

Ketogenic diets are similar to the Atkins diet in that they are high in dietary fats and low in carbohydrates. The difference is that after a given amount of time on Atkins, you can gradually bring carbohydrates back into your meals. On the other hand, on a ketogenic diet, you keep your carb intake low at all times. The goal of this method is to enter a state of ketosis, which is a metabolic state in which the body burns fat reserves instead of glucose. Low insulin levels and high ketone levels describe ketosis. Ketones are fatty acid-derived molecules generated by the liver and used as fuel by muscles and other tissues.

Ketogenic diets comprise roughly 75 percent dietary fat, 15-20 percent protein, and up to ten percent carbs. A single meal item's net carbs (total carbohydrates minus dietary fiber) should not exceed 25g. Ketogenic diets rely heavily on meat, fish, eggs, nuts, seeds, oils and greasy meals, as well as specific vegetables, to achieve this (such as low-carb leafy greens, onions or tomatoes). Fruit, grains, beans, legumes, and root vegetables are excluded from the diet.

PALEO DIET VS KETO: SIMILARITIES

Many key elements are shared by the paleo and keto diets. They both emphasize the significance of consuming whole foods while limiting the consumption of highly processed foods, particularly those high in added sugars. They also agree on the need of avoiding certain dietary groups. Both diets, for example, exclude grains, beans, and legumes. Paleo diets work because grains and legumes were absent from early human diets. Because of their high carbohydrate content, they are not allowed on the keto diet.

Both the paleo and keto diets encourage a high amount of dietary fat, preferably mono- and polyunsaturated fatty acids from foods like olive oil, avocado, nuts, seeds, and fish. They also advise against eating highly processed and trans fats because of their negative impact on cardiovascular health.

Health benefits

Diets like Paleo and Keto may have similar effects on our health and body composition. According to a study published in Nutrients, the keto diet can help people lose weight quickly and minimize their chance of acquiring type 2 diabetes, cardiovascular disease, and cancer. It may also help with intestinal health and appetite control.

Similarly, many studies, including one published in Advances in Nutrition, have suggested that the paleo diet can help people lose weight and improve their blood pressure, lipid profile, and systemic inflammation.

Furthermore, new evidence published in the journal Psychiatry Research reveals that both of these diets may improve our mood and mental health, however additional research is needed to corroborate these findings.

PALEO DIET VS KETO: DIFFERENCES

The ideology - or lack thereof - is one of the most significant contrasts between the paleo and keto diets. The keto diet focuses solely on modifying your eating habits, whereas the paleo diet is more of a way of life. HIIT (high intensity interval training), yoga, meditation, and mindfulness are all highly recommended by Paleo dieters.

In addition, there are some notable variances in terms of nutritional components. While the keto diet forbids carbohydrates, the paleo diet accepts them as long as they are obtained from complete foods. Many dairy foods, such as full-fat milk, butter, and natural yogurts, are encouraged on the Keto diet. They are not included in any paleo standards because they were not present during the paleolithic era. Furthermore, the keto diet encourages the consumption of soy foods such as tofu, tempeh, and soybeans. Paleo, on the other hand, forbids soy because it is classified as a legume.

In addition, there are some notable variances in terms of nutritional components. While the keto diet forbids carbohydrates, the paleo diet accepts them as long as they are obtained from complete foods. Many dairy foods, such as full-fat milk, butter, and natural yogurts, are encouraged on the Keto diet. They are not included in any paleo standards because they were not present during the paleolithic era. Furthermore, the keto diet encourages the consumption of soy foods such as tofu, tempeh, and soybeans. Paleo, on the other hand, forbids soy because it is classified as a legume.

HEALTH RISKS

Following a keto diet has some advantages, but it also comes with some risks. Many concerns have been expressed throughout the years about its safety and long-term effects. According to a Harvard Medical School study, the high fat content of the ketogenic diet may raise the risk of heart disease, liver disease, and kidney stones, particularly in people who have certain genetic predispositions. In addition, the low fiber level may cause stomach problems.

Furthermore, many people have reported that the keto diet causes transitory flu-like symptoms, leading to the coining of the term "keto flu." Headaches, weariness, nausea, dizziness, 'brain fog,' gastrointestinal pain, low energy, fainting, and heartbeat changes are some of the symptoms. Keto may not be the best diet for you if you have low blood pressure.

Following a paleo diet may come with certain dangers. It may contribute to micronutrient deficits because it excludes numerous dietary categories. Calcium and vitamin D, two essential nutrients for bone health, may be in insufficient supply.

WHICH IS BETTER: THE PALEO DIET OR THE KETO DIET?

Both the paleo and keto diets have advantages and disadvantages. If you don't have any chronic illnesses, the final decision may come down to cost, upkeep, and flexibility. The paleo diet provides more food options, but it can also be costly. Keto, on the other hand, is far more restrictive and might be difficult to stick to in social circumstances. Paleo may be a somewhat safer, healthier, and more flexible diet option overall.